Okara vs. Soy milk — In-Depth Nutrition Comparison
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Significant differences between Okara and Soy milk
- Okara is richer in Selenium, Iron, Copper, Manganese, and Calcium, while Soy milk is higher in Vitamin B5.
- Okara covers your daily Selenium needs 11% more than Soy milk.
- Okara has 5 times more Zinc than Soy milk. Okara has 0.56mg of Zinc, while Soy milk has 0.12mg.
Specific food types used in this comparison are Okara and Soymilk, original and vanilla, unfortified.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +220% |
| Contains more PotassiumPotassium | +80.5% |
| Contains more IronIron | +103.1% |
| Contains more CopperCopper | +56.3% |
| Contains more ZincZinc | +366.7% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains less SodiumSodium | -82.4% |
| Contains more ManganeseManganese | +81.2% |
| Contains more SeleniumSelenium | +120.8% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B6Vitamin B6 | +49.4% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +245% |
| Contains more Vitamin B3Vitamin B3 | +413% |
| Contains more Vitamin B5Vitamin B5 | +323.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +94.7% |
| Contains more OtherOther | +35.4% |
~equal in
Protein
~3.27g
~equal in
Fats
~1.75g
~equal in
Water
~88.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +35.9% |
| Contains more Poly. FatPolyunsaturated fat | +27.3% |
~equal in
Saturated Fat
~0.205g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76kcal | 54kcal |
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| Protein | 3.52g | 3.27g |
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| Fats | 1.73g | 1.75g |
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| Net carbs | 12.23g | 5.68g |
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| Carbs | 12.23g | 6.28g |
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| Magnesium | 26mg | 25mg |
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| Calcium | 80mg | 25mg |
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| Potassium | 213mg | 118mg |
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| Iron | 1.3mg | 0.64mg |
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| Sugar | 3.99g |
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| Fiber | 0.6g |
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| Copper | 0.2mg | 0.128mg |
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| Zinc | 0.56mg | 0.12mg |
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| Phosphorus | 60mg | 52mg |
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| Sodium | 9mg | 51mg |
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| Vitamin A | 0IU | 3IU |
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| Vitamin E | 0.11mg |
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| Manganese | 0.404mg | 0.223mg |
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| Selenium | 10.6µg | 4.8µg |
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| Vitamin B1 | 0.02mg | 0.06mg |
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| Vitamin B2 | 0.02mg | 0.069mg |
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| Vitamin B3 | 0.1mg | 0.513mg |
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| Vitamin B5 | 0.088mg | 0.373mg |
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| Vitamin B6 | 0.115mg | 0.077mg |
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| Vitamin K | 3µg |
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| Folate | 26µg | 18µg |
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| Choline | 23.6mg |
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| Saturated Fat | 0.193g | 0.205g |
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| Monounsaturated Fat | 0.295g | 0.401g |
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| Polyunsaturated fat | 0.755g | 0.961g |
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| Tryptophan | 0.05mg | 0.038mg |
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| Threonine | 0.131mg | 0.108mg |
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| Isoleucine | 0.159mg | 0.114mg |
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| Leucine | 0.244mg | 0.186mg |
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| Lysine | 0.212mg | 0.131mg |
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| Methionine | 0.041mg | 0.027mg |
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| Phenylalanine | 0.157mg | 0.113mg |
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| Valine | 0.162mg | 0.117mg |
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| Histidine | 0.093mg | 0.061mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
9%
Minerals Daily Need Coverage Score
33%
19%
Comparison summary
Which food is richer in vitamins?
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Okara is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 37)
Which food is cheaper?
Okara is cheaper (difference - $1.8)
Which food is richer in minerals?
Okara is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)